151209

CrossFit Roseville Chris-Albano-Clay-Minier

Pre-Wod:
Dynamic Group Warm-Up
Group Hip opener

Barbell Complex, 3×5:
Single-Leg Deadlift (each)
Good Morning
Back Squat

1 Round Side-Butt

Workout of the day for Wednesday, December 9th, 2015:

2 Rounds:
8 Deadlift @ 50% 1RM
12 Toes-2-Bar
800M Run

5 Minutes Rest, Then:

5 Rounds:
3 Deadlift @ 75% 1RM
200M Run

Rest 3 Minutes, Then:

“After Party”
5 Rounds:
10 GHR
2 Minutes Hand Balancing